5 rounds of:
10 wall balls @ 10lbs 9'
10 lateral hops over med ball
10 pushups on med ball
30 sec rest between rounds
6:27

Hellyer warmup

5 rounds of:
20 lateral hops
10 pushups
10 pullups
30 sec rest between rounds
6:20

Shoulder PT
Foam roll

4 sumo deadlift @ 65-95-125-155

8 rounds of:
30 sec assault bike hard
30 sec rest

82 cals total

4 Shoulder press @ 65-75-85-(95)(F3)

For time:
21-15-12-9
kb snatch/arm @ 12kg
box jump 20"
ring rows
14:54

5 rounds:
15 cal row
4/side Turkish getup @ 12kg
14 overhead step ups @ 18", 15lbs
60 sec pushup plank
30 sec active rest

3x Every 5 minutes:
2 deadlifts @ 205
2 pillar handstand walk
10 step ups
max strict ring dips (3-4-5)

For time (15 min cap):
30 thrusters @ 65
30 pullups
60 wall balls @ 14lbs, 9'
30 pullups
30 thrusters @ 65

Cap + 12 remaining reps (166/180)

3x every 5 minutes:
2 strict press @ 85-95-100(PR!)
5/side kb row 30X1 @ 12kg

3x 5min AMRAP + 1 min rest (pick up where left off):
10 cal row
10 kb sumo deadlift high pull @ 24kg
8 box jumps @ 24"

2+7
2+13
2+15
------
7+7 cals

5 Back squat @ 85-115-135-155-185(PR!)

15-12-9-12-15
Assault bike cals
double kb rack front squat @ 2x16kg
toes to bar
17:36